Band Pull Up Ebook 281020

MASTERING PULL UPS WITH RESISTANCE BANDS
IRON CORE FITNESS 2019
TABLE OF CONTENTS
SAFETY ADVICE 3
ABOUT PULL UPS 5
HOW TO USE RESISTANCE BANDS 9
PERFORMING THE PERFECT PULL UP 14
GETTING STRONGER WITHOUT BANDS 18
MASTERING PULL UPS WORKOUT PLAN 19
BEFORE YOU START 20
THE WORK OUTS 23
PULL UP VARIATIONS AND THINGS TO TRY 33
IRON CORE FITNESS 2019 2

SAFETY ADVICE 01
FOR RESISTANCE BANDS
Resistance bands can break down over time due to normal wear and tear from use. It is
important to inspect resistance bands frequently to ensure they are in safe operating condition.
Also, almost all injuries from resistance band exercises come from improper use. Please take the
time to read and understand these rules for safe use.
WHEN EXERCISING
• Never suddenly release a resistance band while stretched/ under tension. A sudden release
under tension can cause the band to snap back toward the user and result in significant
injury.
• Begin all exercises slowly to ensure band strength and that any anchor points you have
chosen are secure enough for your requirements.
• Avoid jerking the band.
• Inspect bands and attachments before every use. Check for cuts, nicks, scratches, cracks,
punctures, discoloration, or anything that looks like the band may be weakened in that area.
If any flaws are discovered, discard the band immediately, never attempt to repair a
damaged band.
• When training do not wear anything with sharp edges such as jewellery, watches or rings.
These items can cause micro-tears in bands that will become more severe over time, do not
use cleated, spiked, leather soled or other abrasively designed shoes when training with a
resistance band as they can also damage the band over time. The soles of your work out
shoes should be flat and smooth to avoid any damage by rubbing over the resistance bands.
• Never stretch a resistance band over 2.5 times their length.
• Do not exercise with resistance bands on uneven surfaces or gritty surfaces that may cause
abrasions to the band, when anchoring the band make sure that the object you use does
not have sharp, rough or uneven edges.
• Be aware during pulling exercises such as rows or bicep curls that you should never draw
the band directly towards your face. You can mitigate potential risk by drawing the band
towards the centre of your body or to one side of it or the other depending on the exercise
you are performing.

• Wash your hands, chemicals and dirt on your hands can react with the rubber and
compromise the integrity of the band over a period of time.
• Resistance bands are not toys and should never be used for any activity other than the
specific exercises they were designed for.
STORAGE AND CARE OF RESISTANCE BANDS

Resistance bands can be a great and inexpensive exercise tool, but as with any piece of
fitness equipment, proper maintenance is a critical aspect to ensure safe and proper
function.
• Clean bands by wiping with a damp cloth (tap water only) then dry them immediately
with a clean dry cloth.
• Do not use soap or any cleaning products to clean bands as these can deteriorate the
strength of the band.
• Do not store bands near or in direct sunlight.
• Keep stored bands away from heat sources.
• Bands should not be stored outside or in excessively hot or cold environments.
• Do not fold your bands at acute angles during training or storage, this repeated
behavior can cause fissures in the material.
• Remove any accessories from the band such as carabiners, handles or door anchors
before storing the band as they can damage the band if left on indefinitely.
• Do not leave the band stretched/ under tension when not in use, this includes leaving it
tied around any anchors you may have been using with the band.
• Keep the nails on your hands and feet well trimmed in order to avoid causing damage to
the bands over time.
• Resistance bands are made from natural rubber and over the course of a few years of
continuous use can become dry and potentially brittle. It is a good idea to apply a good
rubber lubricant every few months to extend your band’s shelf-life.

ABOUT 02
PULL UPS
Pull ups are a foundational strength exercise. They work the large muscles of the back such as
the Latissimus Dorsi and the Lower Trapezius, both heads of the Bicep, the rear Deltoid, the
Forearms and your grip. They also force your abdominals into supporting you and keeping you
straight during the lift.
As far as the potential return gained considering how little equipment is needed they are way
out in front as the best bang for buck upper body exercise available to you. Unfortunately,
they’re not actually that easy to do.
Pull ups are brilliant marker of your overall health and strength. As children, many of us had the
ability to climb trees and pull ourselves up onto walls without giving it a second thought.
Granted, our proportions change over the years but for many of us the idea, as adults, of being
able to pull our chins over a bar is something reserved for the superfit.

The simple act of being

able to pull yourself over
a bar puts you in esteemed
company in a gym.

Although our overall strength increases until we

reach adulthood, pound for pound a five year old
could be stronger than a thirty year old.
As children we are generally a lot more active and
our play involves everything from running and
jumping to lifting and climbing.
For the average person as we age we become

more sedentary. Exercise usually involves some
type of running and upper body exercises are
often non-existent.
The simple act of being able to pull yourself over

a bar puts you in esteemed company in a gym.
Most people cannot do it. I would estimate in
your average gym no more than 40% of men and
10% of women could complete more than one pull
up. People are reluctant to train them as they are
difficult and they understandably don’t want to be
that person struggling to do even 1 rep.
For the average person as we age we become more

sedentary. Exercise usually involves some type of
running and upper body exercises are often non-
existent.
The simple act of being able to pull yourself over

a bar puts you in esteemed company in a gym.
Most people cannot do it. I would estimate in your
average gym no more than 40% of men and 10%
of women could complete more than one pull
up. People are reluctant to train them as they are
difficult and they understandably don’t want to be
that person struggling to do even 1 rep.

So what can you do?

As with any strength training exercise the principle
of progressive overload applies to getting stronger at
pull ups. Progressive overload is simply the gradual
increase of stress placed on the body from exercise.
If we gradually make things more difficult overtime
our bodies will adapt to these changes each step
of the way through a process of Load > Recovery >
Adaptation.
INCREASE LOAD
INCREASE LOAD ADAPTATION
LOAD ADAPTATION
Progressive overload is a better way to look at things

rather than just simply ‘getting stronger’ as it will
give you a much clearer focus and path as to how to
achieve your goals.
There are a number of ways you can apply more

training stimulus for your body to adapt to and get
stronger. They include;
Adding extra weight

Completing more repetitions
Increasing the frequency of your workouts
Decreasing rest periods between sets
Changing the exercise tempo
The problem with trying to add more and more

difficulty to pull ups is that they are very difficult
to begin with, so for most trainees they are a bad
starting off point as they cant properly perform the
exercise.
We will look at different methods but we will primarily

focus on using Resistance bands to train pull ups.
How Resistance Bands work for Pull ups

Resistance bands allow you to offset some of your
bodyweight and make pull ups easier. The more the
band is stretched the more support and assistance
they will provide you.
This means that the band provides you the most
support at the lowest portion (the hang) of the pull
up.

how to use 03
resistance bands
ATTACHING THE BANDS TO THE BAR
The first step is to find a bar that supports your weight. This is very important. It can be at the
gym, in a playground, on a pull up rig at home or in an outdoor gym. Ideally you should find a
bar that is not too thick as this will be very difficult to keep a grip of. Also you need a bar that is
high enough so that when hanging from it your feet don’t touch the ground.
01 02
Throw your band over the bar so that both ends are Now, take one end and thread it through the other
in your hands. end.
03 04
You may need to adjust the knot slightly to get it as

Pull the band until a knot is created at the top.
tight as possible.

knee vs foot
Before starting you will want to decide if you are going to place your foot or knee on the band as
you perform Pull ups. We’ve already mentioned the resistance bands make pull ups easier the
further they are stretched. Therefore having your foot on the band will stretch it further than if
you have your knee placed on it. A good idea is to go from using your foot to using your knee as
you get stronger to make things progressively more difficult.

getting in position
SITUATION #1
Where you can pull the band down and hook it around your foot or knee.
01 02 03
Grab the band with both hands and pull it down to your knee or Carefully place one foot or knee on the band, making sure it won’t Reach up or jump up and take hold of the bar.
foot (depending on what you are going to use). slip. Extend your leg fully to stretch the band.
Pro tip: If the bar is too high for you to reach by jumping we advise you to find a lower bar.

02 03
01
SITUATION #2
Where you can pull the band down and hook it around your foot or knee.
01 02 03
Find a WIDE BASE box or stool that cannot not topple over or Place it very slightly to the side (but not directly underneath) Step up on the box/ platform. Grab the band with both hands and
move when you stand on it. This is imperative and if you cannot where the band is hanging. This is to make sure that it won’t get pull it as far as comfortable towards your leg. Very carefully raise
find something suitable DO NOT attempt this option. If you cannot in the way of you completing pull ups. your foot or knee and place it on the band, making sure it’s secure
find something suitable then ask someone to pull the band down
and then step into it. Or, alternatively, just put your knee onto
the band

01 02 03
04 05 06
Next, reach out and grab the bar with BOTH hands (one either side When one foot is completely secure on the band, step off the When finished, you can put your free foot onto the platform and
of the band). platform entirely. lift your other leg off the band. With both legs completely free,
carefully drop to the ground.
Pro tip : For Extra Stability hook your foot from your free leg around the one being held by the band.

PERFORMING 04
THE PERFECT PULL UP
CHIN UPS vs PULL UPS
These two terms are often used interchangeably, but there is a clear distinction between the
two. Pull ups are performed by first grasping the bar with your palms facing outwards and chin
ups are performed with your palms facing inward. Both exercises are similar but chin ups will
use more of the bicep muscles. We recommend starting with pull ups but chin ups can be used
as a variation or if you prefer them. Our detailed instruction will be based around pull ups but
the same principles will apply to chin ups.
As with any exercise proper form is essential.

People often make mistakes with pull ups in
that they fail to properly engage the correct
muscles which can lead to injuries and lack of
progress
It is essential to remember that pull ups are a

back exercise and that you are primarily using
those muscles to perform the exercise. Always
being conscious of pulling with those muscles
and this will help you activate them correctly.
PULL UP GRIP CHIN UP GRIP

the steps in performing

THE PERFECT PULL UP
THE STEPS IN PERFORMING
A PULL UP
Ensuring your hands
are approximately
shoulder-width apart,
palms pointing away
01 from you. get into a

hanging position with
your resistance band
as discussed earlier,
Your elbows should be
fully locked and make
sure that your grip is
firm.
Bracing your body will

engage your stabiliser
muscles, making it
easier to maintain
02
proper alignment.
To do this focus on
keeping your chest up
and abdominals and
glutes engaged. Do
not excessively crane
your head back or
arch your back. You
want to keep your
body tight and rigid.

03
This next step is important; Initiate the move by retracting your shoulders
back and down (if your shoulders are up around your ears you are in the
wrong position), then rive your elbows down to pull yourself up.
Intitiate the pull up by driving the shoulder blades back and dowm

Continue to pull until

your chin is at or
04 over the bar – and

pause briefly before
beginning to lower
yourself.
Slowly lower yourself

to the bottom, dead
hang position (DO
05
NOT DROP)– inhaling
as you go – until your
arms are fully locked
and the band is fully
stretched. Pause
briefly and repeat.

Getting stronger
without bands
HANGING
Hanging is a great way to maintain healthy shoulders while also stretching and
mobilising them. It also strengthens your grip. You simply hang from a bar and
allow you shoulders to stretch up to you ears. If dead hanging with your toes not
touching anything is too difficult then you can rest on your feet or toes or on the
floor or a band.
As with any exercise proper form is essential. People often make mistakes with
pull ups in that they fail to properly engage the correct muscles which can lead
to injuries and lack of progress
It is essential to remember that pull ups are a back exercise and that you are
primarily using those muscles to perform the exercise. Always being conscious of
pulling with those muscles and this will help you activate them correctly.
ECCENTRIC PULL UPS

The eccentric portion of a pull up is the part where you lower yourself down from
the bar. An interesting fact about eccentric muscle contractions is that your body
is capable of setting down a much heavier object than you can lift. Meaning, your
muscles are stronger during the lowering phase of a pull up than a concentric
(lifting) phase of the same pull up. Therefore if you can train this portion of the
exercise you can get stronger overall. Here’s how it’s done.
1. Without using a band, jump up and pull yourself up until your chin is over
the bar.
2. Pause very briefly and ensure your shoulder blades are down.
3. Start to lower yourself as slowly as possible. Until you reach the hang position.
4. Drop down and reset for your next rep. Repeat steps 1-3

Mastering Pull ups

Workout Plan
The purpose of this guide is to get you to the point where you can train without a band and
perform unassisted pull ups. That must be your clear undiluted goal. Coming up we have set out
plans based on your ability to perform a pull up with the band you have purchased. The key to
progressing and getting stronger is to have a clear plan to progress and stick to it.
But first let’s discuss some of the terminology and some of the things you need to be aware of
Repetitions
A repetitions or rep is one pull up. That means starting from the hanging position and ending
back there after bringing your chin to the bar. That means bringing your chin to the bar fully.
Anything less and the rep does not count.
Sets
A set is one round of repetitions. If all you can do is one rep at a time then you’ve just completed
1 set of 1 rep. The number of sets you will complete will be left up to you. For training pull ups
we believe the TOTAL number of reps is a better way to mark progress. So, basically, take as
many sets as you need to complete the workout using the suggested rest periods between each
set.
Workout Frequency
To begin with we recommend starting with just one pull up workout per week, As you begin to
progress you can train pull ups more frequently. But in order to get stronger one workout per
week is perfectly sufficient.
Muscle failure
Muscle Failure is when your working muscles are fatigued to the point that they can no longer
complete another repetition of a movement with strict form.
When training pull ups we DO NOT want to train to this point as it can inhibit recovery or get you
injured if done too often. Instead, you must stop 1 rep short of this point in each and every set.
My advice is to always leave 1 rep left in the tank. Please do not think that you are not training
properly if you do this. You need to focus on progression from workout to workout. Not obsess
over doing the maximum number of pullups in a row.

BEFORE YOU START

WARM UP
Warming up is essential for improving your workout performance and preventing injury. Your
Warm-up should last 5-10 minutes. A safe and effective warm up should:
• Increase blood flow gradually.
• Increase body temperature – warm muscles are less likely to be strained.
• Intensity should be enough to increase body temp but not cause fatigue
Try following the warm up below before each workout.
SOME LIGHT CARDIO

A set is one round of repetitions. If all you can do is one rep at a time then you’ve just completed
1 set of 1 rep. The number of sets you will complete will be left up to you. For training pull ups
we believe the TOTAL number of reps is a better way to mark progress, so basically. Take as
many sets as you need to
Rest Periods
YTWL’s
This a great way to activate your shoulders.
Get into a strong hinge position pulling your abdominals in towards your spine. Follow the
sequence below performing 8 reps of each exercise below in succession (don’t pause in
between). You may use small hand weights if you wish.
Y1 Y2

T1 T2
W1 W2
L1 L2
HANGING
3 sets x 10-20 second hangs (stop hanging before your grip gets tired)

PRE PROGRAMME TESTING

Before beginning your workout we will want to test your current levels. Set up with your bands
and complete as many pull ups as you can with strict form (including the lowering yourself back
down under control), stopping one rep short of failure. If your last rep is an ugly one where you
just about reach the top, don’t count it. You count strict pull ups only.
Start your workout below based on the number of pull ups you achieved.
If you couldn’t do a pull up with the band, perform the workout below until you can perform 1
pull up with your band.
Hanging
Hang from the bar resting on your feet or your pull up band. Hang for 10-20 seconds for a total
of 5 sets.
Eccentrics
Complete a total of 10 total eccentric repetitions using your band. Lower yourself as slowly as
possible. Complete 1 rep and then rest for 1-2 minutes before completing the next rep.
22
THE WORK OUTS

Can complete a maximum 1 pull up with your band
If you can complete 1 full pull up with your band you should treat each rep as a set. Below is
your weekly plan.
Workout 1
Complete 5 total pull ups taking 3-5 minutes rest in between sets.
Workout 2
Workout 3
After reaching your 3rd workout (week) take a few days before testing to see if you can now
complete a second consecutive, clean pull up. If you can then you can move onto the next
workout. If not then you complete Workout 3 again and retest the following week.
Pro tip : If you are struggling to get clean reps near the end of your workout, increase your rest periods by
a minute or so.

Can complete a maximum of 2

consecutive pull ups with your band.
If this is you, you should be aiming for between 1-2 reps per set in order to complete the
number of reps listed below.
Workout 1
You DO not need to complete 4 straight sets of 2. You will naturally be stronger at the start of
the workout but more fatigued later. A perfectly acceptable way to achieve 8 total reps might be;
Set 1- 2 reps
Set 2- 2 reps
Set 3- 1 rep
Set 4- 1 rep
Set 5- 1 rep
Set 6- 1 rep
Again the number of sets you complete is up to you. So, be smart and make sure your reps are
clean.
Workout 2
Workout 3
complete a third consecutive, clean pull up. If you can then you can move onto the next workout.
If not then you complete Workout 3 again and retest the following week.


consecutive Pull ups with your band.
If this is you, you should be aiming for between 1-3 reps per set in order to complete the total
number of reps in each workout below.
Workout 1
the workout but more fatigued later. A perfectly acceptable way to achieve 12 total reps might
be
Set 1- 3 reps
Set 2- 3 reps
Set 3- 2 reps
Set 4- 2 reps
Set 5- 1 rep
Set 6- 1 rep
clean.
Workout 2
Workout 3
complete a fourth consecutive, clean pull up. If you can then you can move onto the next
workout. If not then you complete Workout 3 again and retest the following week.


Workout 1
be
Set 1- 4 reps
Set 2- 3 reps
Set 3- 3 reps
Set 4- 3 reps
Set 5- 2 reps
Set 6- 1 rep
clean.
Workout 2
Workout 3
complete a fifth consecutive, clean pull up. If you can then you can move onto the next workout.


Workout 1
be
Set 1- 5 reps
Set 2- 4 reps
Set 3- 4 reps
Set 4- 3 reps
Set 5- 2 reps
Set 6- 2 reps
clean.
Workout 2
Workout 3
complete a sixth consecutive, clean pull up. If you can then you can move onto the next workout.


Workout 1
be
Set 1- 6 reps
Set 2- 5 reps
Set 3- 4 reps
Set 4- 3 reps
Set 5- 3 reps
Set 6- 3 reps
clean.
Workout 2
Workout 3
complete a 7th consecutive, clean pull up. If you can then you can move onto the next workout.


Workout 1
be
Set 1- 7 reps
Set 2- 6 reps
Set 3- 5 reps
Set 4- 5 reps
Set 5- 4 reps
Set 6- 3 reps
clean.
Workout 2
Workout 3
complete an 8th consecutive, clean pull up. If you can then you can move onto the next workout.
complete a sixth consecutive, clean pull up. If you can then you can move onto the next workout.


Workout 1
You DO not need to complete 5 straight sets of 7. You will naturally be stronger at the start
of the workout but more fatigued later. A perfectly acceptable way to achieve 32 total reps
might be
Set 1- 8 reps
Set 2- 7 reps
Set 3- 6 reps
Set 4- 6 reps
Set 5- 5 reps
Set 5- 3 reps
Again the number of sets you complete is up to you. So, be smart and make sure your reps
are clean.
Workout 2
Workout 3

Progressing further beyond this point

Where you go next after you depends on the band you are using. If you are using either the
yellow, red or black band you should be able by this stage to perform one or more unassisted
pull ups. If this is the case then all you do is test the number of unassisted pull ups you can
do. Whatever that number is go back to the workouts before and start from that point, but
this time you perform the workouts without a band.
If you are using a Purple, Green, Blue or Orange band. You have a few options.
-Get a band of lighter tension and start the workout sequence again
-Continue to add more reps and/ or sets to your workout with your current band.
-Place your knee in the band as opposed to your foot. This will provide slightly less assistance.
-Add weight to yourself by holding something heavy between your legs or put on a backpack
with something of 1-2 lbs in it.
-Increase the frequency of your workouts
-Decrease rest periods between sets
-Add 5-10 eccentric pull ups (not all performed at once) to your workouts.
Recovery
You will only get as strong as your recovery allows you. If you under recover you will not get
stronger. You may actually regress or get injured. Below are some key points to bare in mind
when you want to recover fully.
SLEEP: Everyone knows it importance but people still neglect it. Effective sleep is essential for
aiding you in recovery. You probably know how much sleep you need but try to focus on the
quality by getting a great sleep routine in place.
DIET: A diet rich in protein, complex carbs and high quality fat is what you will need to get
stronger. If your diet is poor, then you are at risk of gaining weight (pull ups will be harder),
getting injured or giving up. Ensure that you are adequately hydrated before starting as well.
Anti inflammatory foods like ginger, turmeric, garlic, fatty fish, and berries, can aid joint and
muscle soreness .
TIME OFF: Often when exercising less is more. Sometimes your body will pay you back with
a week off training. As the previous workouts are focused on progression and consequently
require alot of recovery, we recommend taking a week off training pull ups if you experience
any of the following.
- Persistent Joint Pain.
- Going through a particularly stressful period.
- Unusual fatigue or malaise.
MOBILITY WORK: Stretching, mobility and soft tissue work will be a big benefit to anyone
strength training. Yoga or an upper body stretching routine will help you recover between
workouts. Read up on strengthening the muscles of the rotator cuff as they are responsible
for stabilising the shoulder. Also you can self massage tight areas with a foam roller or
lacrosse ball before and after working out.
Regardless of any of the above factors, please see the help of a physical therapist if you have
any doubts about performing the exercises of experience persistent pain

Caring for your band so it won’t break

Resistance bands are quite robust and should last several years before losing some elasticity.
They are of course made of rubber so they can be damaged and potentially snap if not
treated properly. Here are some do’s and don’ts to remember.
Do not over stretch the band.
Don’t attempt to test the bands limits.
Only knot your band around smooth objects.

PULL UP VARIATIONS&
& THINGS TO TRY
PULL UP GRIP VARIATIONS
You can if you wish vary your grip during your training. Here are some of the options
1) Wide Pull-up – Overhand grip with hands placed wider than shoulder-width apart.
2) Standard Chin-up – Underhand grip with hands placed at approximately shoulder-width apart
or slightly narrower.
3) Mixed-grip Pull-up – Gripping the bar with one palm facing you and one facing away. This will
cause your body to twist as you pull yourself up.
USING BANDS FOR ADVANCED EXERCISES ON A PULL UP BAR

Resistance bands can be used to assist you in more challenging bodyweight movements like
Muscle ups and Front Levers. While practicing these movements may not directly improve your
pull up performance, they will challenge you in different ways and are great to mix things up.
Some of the options include.
FRONT LEVER
MUSCLE UP
TELEGRAPH PULL UPS
WEIGHTED PULL UPS

FOR MORE EXERCISE

IDEAS FOR YOUR BANDS
PLEASE FOLLOW US
ON INSTAGRAM OR
FACEBOOK.
@ironcorefitness1
@ironcore_fitness

Band Pull Up Ebook 281020

Uploaded by

Document Information

Original Description:

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Band Pull Up Ebook 281020

Uploaded by

Copyright:

Available Formats

MASTERING PULL UPS WITH RESISTANCE BANDS

IRON CORE FITNESS 2019

ABOUT PULL UPS 5

HOW TO USE RESISTANCE BANDS 9

PERFORMING THE PERFECT PULL UP 14

GETTING STRONGER WITHOUT BANDS 18

MASTERING PULL UPS WORKOUT PLAN 19

BEFORE YOU START 20

THE WORK OUTS 23

PULL UP VARIATIONS AND THINGS TO TRY 33

IRON CORE FITNESS 2019 2

• Avoid jerking the band.

• Never stretch a resistance band over 2.5 times their length.

IRON CORE FITNESS 2019 3

STORAGE AND CARE OF RESISTANCE BANDS

• Do not store bands near or in direct sunlight.

• Keep stored bands away from heat sources.

• Bands should not be stored outside or in excessively hot or cold environments.

IRON CORE FITNESS 2019 4

IRON CORE FITNESS 2019 5

The simple act of being

IRON CORE FITNESS 2019 6

Although our overall strength increases until we

For the average person as we age we become

The simple act of being able to pull yourself over

For the average person as we age we become more

The simple act of being able to pull yourself over

IRON CORE FITNESS 2019 7

So what can you do?

INCREASE LOAD ADAPTATION

Progressive overload is a better way to look at things

There are a number of ways you can apply more

Adding extra weight

The problem with trying to add more and more

We will look at different methods but we will primarily

How Resistance Bands work for Pull ups

IRON CORE FITNESS 2019 8

You may need to adjust the knot slightly to get it as

IRON CORE FITNESS 2019 9

IRON CORE FITNESS 2019 10

IRON CORE FITNESS 2019 11

IRON CORE FITNESS 2019 12

IRON CORE FITNESS 2019 13

As with any exercise proper form is essential.

It is essential to remember that pull ups are a

PULL UP GRIP CHIN UP GRIP

IRON CORE FITNESS 2019 14

the steps in performing

01 from you. get into a

Bracing your body will

IRON CORE FITNESS 2019 15

IRON CORE FITNESS 2019 16

Continue to pull until

04 over the bar – and

Slowly lower yourself

IRON CORE FITNESS 2019 17

ECCENTRIC PULL UPS

IRON CORE FITNESS 2019 18

Mastering Pull ups

IRON CORE FITNESS 2019 19

BEFORE YOU START

SOME LIGHT CARDIO

ABOUT PULL UPS 5

HOW TO USE RESISTANCE BANDS 9

PERFORMING THE PERFECT PULL UP 14

GETTING STRONGER WITHOUT BANDS 18

MASTERING PULL UPS WORKOUT PLAN 19

BEFORE YOU START 20

THE WORK OUTS 23

PULL UP VARIATIONS AND THINGS TO TRY 33